Newer lifters seem to think that they can squat 1,200 pounds in less than a year of training. I hate to burst your bubbles, but that’s not going to happen. It’s a long game, and you need to understand that if you’re going to survive in this sport.
“If I train strength and conditioning at the same time, will both suffer?” Unless you are taxing your recovery or training in completely disparate ways, you can train both domains. Here are a few ways you can do that.
We’re starting to see more and more bone injuries. We’ve seen it in powerlifting, where all of a sudden, if someone, especially younger lifters — they don’t have enough time to lay down that bone properly — I’ve seen bones actually snap. That’s why recovery is so important.
You have to learn that 2 weeks before the competition, you aren’t going to get stronger. All you can really do is screw things up. Don’t lift 1RMs; instead, deload or train with lighter weights. You want to peak at the competition, not in training.
I don’t care if it’s a physical therapist, a chiropractor, or a medical doctor. You need someone who looks at the overall picture, not just the area that’s giving you trouble.
Your body is like a race car. Even the best race cars break and wear parts down. When one of those things breaks, it, in turn, puts added pressure on other parts, which are then at risk of breaking. Take your foot off the gas pedal every now again and recover.
Two years ago, I injured myself at a meet. The pain was so bad I nearly pulled out of the meet. After talking with some experts, I decided to hop into the APF Nationals without a weight cut and with a quick prep. Let’s just say it’s good to be back.
To call this program hard is an understatement. The volume is high, the work is heavy, and you’ll want to quit. But I can promise you, your back will never be thicker and your PRs will become something of the past.
After undergoing a hip replacement surgery and another surgery on my other hip, it goes without saying I’ve had to adjust how I train. But let me just say, I am so glad I went through with these procedures. The pain is worth it, I promise.
“Meditation is like a drink of water. You’re thirsty. You drink a little bit, and you feel better. Then you get thirsty again, and that’s what meditation’s like.” Meditation might not be a cure-all, but it can make a huge difference in an athlete’s performance.
This life we live is comprised of sheep, and it is also comprised of shepherds. Followers or leaders. The flock goes where it is directed. Shepherds set the course for the journey. Are you part of the flock? Or are you a shepherd? Are you a serious powerlifter or not?
I’m not suggesting that you destroy yourself. What I am saying is that a lot of new trainers are coming out of school with information about corrective exercises but zero practical experience of knowing how to push people in the gym.
Sometimes, I have to remember I am not Superman. I remembered how I have been feeling, sleeping, and how much I have been working. So I took a break and slept in… and managed to get this article done, too.
Getting a new tattoo doesn’t mean you have to throw the bar down and not step foot in a gym for two months. What it does mean is that you need to ensure you don’t do anything reckless for the first couple of months.
If you aren’t sure if you’re overtraining, you could measure your jump height each day. But there’s an easier way to pinpoint if your nervous system is overloaded: the hand dynamometer. Give it a squeeze once a day — that’s all it takes!
I’m not going to lie, I’ve had a number of injuries through my training, but Dave was right: groin injuries are a different beast, and the nature of the beast is going to depend more fully on what actual tissue was affected.
In this episode of Table Talk Podcast, Dave Tate and Dr. Ken Kinakin talk about a variety of lifting-related injuries, working around and preventing said injuries, the Society of Weight-Training Injury Specialists, and more.
People with similar issues can respond differently to the same treatments, so having multiple solutions is a great way to increase the likelihood of success. As for arguing about different solutions with experts on the internet? Not so great.
Do not settle on one fix and rely on it. Instead, rely on multiple exercises and this simple formula: more muscle used = more stability = more strength. Considering your lower abdominals, here are two exercises to try.
In the final part of the #BAMF Wrestler series, Steve “Kono” Konopka and I answer questions about post-match recovery, supplement suggestions, and refueling. Sleep, cryotherapy, contrast showers, foam rolling, vitamin C, beetroot powder, and protein powder are just a few things we suggest.
In this episode of Table Talk Podcast, you might want to grab your headphones because Dave Tate has some choice words on a variety of topics.
Look before you leap into training right back after your last meet because the next four to six weeks can (and will) set up your next cycle for success… or for failure. Take time to reflect on that. Success or failure… which one will you choose?
For those of you who are currently dealing with a significant injury, this article, the fifth and final part of the Troubleshooting Strength Injuries series, will help serve as a road map to recovery.
I’ve had the pleasure of interviewing and training with Heidi, and I can say with absolute certainty that she is the real deal, an ATWR-holding meathead who’s willing to do what it takes to become, and in her case, stay the best.
Soft tissue therapy is an undeniably important aspect of the rehab process of Femoro-Acetabular Impingement, but there’s a commonly overlooked aspect as well: the iliotibial band, or IT band, which is often a major player in the cause of FAI.
Autoregulation is about being able to gather as much information as possible to assess the current situation and knowledge. Once you know that, you can apply this knowledge to autoregulate your training… but you’ll need to learn a couple of skills first.
With all of his credentials, it’s no wonder Dr. Ken Kinakin has been a speaker at elitefts seminars — and he’ll be taking up the role again for the upcoming 2019 Strong(er) Sports Training and Success Summit. Here are the topics he’ll be presenting on.
I believe the most important role of a strength and conditioning coach is to create programs that minimize the risk of injury. Armed with knowledge from a study on rugby injuries, I wrote a program that focuses on strengthening injury-prone areas. Here’s what I came up with.
Coming back after a layoff can be a chance to address imbalances, but it also presents the opportunity for new imbalances to develop. Common sense suggests that testing strength after a layoff isn’t the best idea. But if you are going to do it, keep these things in mind.
“Play the game; don’t let the game play you.” Coach Buddy Morris (one of the speakers for the 2019 Strong(er) Sports Training and Success Seminar) talks about stress adaptation and recovery with Dave Tate, Tom Myslinski, and Jim Wendler in the sixth video of a nine-part conversation.
Listen: I’m no doctor or rocket scientist, but even I have enough common sense to know that if you’re feeling under the weather, you shouldn’t be lifting. You should be resting at home. Yeah, you heard me: Go home and stay home. And stay out of your fancy little garage gym, too!
There’s a sweet spot where stressors are present as motivating and growth factors but not too much to where athletes become chronically sympathetic, causing a cascade of performance-altering events. This spot is called autoregulation.
If speed is what we’re going after, then why do the weights on both our heavy and light days continue to climb, and bar speed continues to fall? As we get deeper into the competitive season and continue to put more tonnage on the athletes, we are burning the candle at both ends.
It’s inevitable that a lifter will hit a plateau at some point or another. It’s frustrating, I know. Trust me, I’ve been there. But after 10 years of powerlifting and 14 years of strength training before that, I think I’ve unlocked some of the secrets to making gains. Here are five things that helped me increase my lifts.
Disclaimer: Not all of us here at elitefts are doctors or physical therapists. Case in point: Joe Sullivan thinks the best way to deal with bicep tendonitis is to watch Dave Tate’s Q&A because someone asks this question at least once a week.
With all of the information we have at our fingertips, it’s easy to lose track of some of the basic principles of strength training. One that’s easy to forget: Balance training and recovery as evenly as possible.
Understanding the warning signs and red flags of injury are paramount to successfully pushing your body to the brink without derailing due to injury. So what signs did our example athlete miss in the previous article?
Do you need help recovering from an injury? Do you want to prevent future injuries? If so, Hybrid Group Performance is for you. The clinic’s co-owners, Dr. Tyrel Detweiler (who’s also an elitefts columnist) and Dr. Devee Sresthadatta, talk about the origins of Hybrid Performance Group, their treatment philosophies, and more.
Everyone wants to post up the coolest and latest recovery systems, like Salt Floats, Compression Boots, Prowlers, and Sled Drags, but as a big dude (or lady) are you considering walking?
Don’t let your ego get the better of you. Think carefully about your choices — and if you’re really the one making those decisions.
Is Dave still following Dr. Rusin’s protocol? What are Dr. Rusin’s top-two training takeaways working with Dave? In this Q&A, Dave Tate and Dr. John Rusin share their overall experiences from video series “Fixing Dave Tate” and “Breaking John Rusin,” and more.
While many coaches preach “do extra” before and after in order to perform arguably the most valuable aspect of group programming, your clients do not need to show up early for class or stay late to accomplish this.
When it came to warm-ups, I didn’t always practice what I preached. As it turned out, warm-ups have done me a solid and increased my strength, endurance, and recovery. Plus, they’re a great way to hone your techniques.
As a former 150-pound marathon runner–turned–powerlifter, here’s how I increased my squat 1RM from 500 pounds to 600 pounds in a single year.
Intelligent training does NOT need to be pussyfooting around HARD training. It also doesn’t need to be pushing you to a point where you have to “deserve” a rest day. Attending SWIS 2018 and listening to Dr. John Rusin and Christian Thibedeau, I thought it would be great to revisit this topic.
In this video, Nate Harvey discusses: the proper way to jump and land, scapular retraction and depression, and simply training what you say you’re training – a feat that’s easier said than done.
Many people will say, “Don’t do it with beginners” and it’s a good thing I’m somewhat anti-establishment because DEM has been a great tool in the development of a lot of beginner-athletes. The simple answer is: just do it.
Are IR saunas really THAT beneficial? Do they truly have weight loss, detox, and anti-aging abilities?
To all teenage high school athletes, you must learn to respect and take care of your body if you expect to have a long career in any sport. I cannot tell you how many talented individuals I’ve seen who were never able to live up to their potential due to injury.
Dave sits down to answer key questions that he received over the course of the Fixing Date Tate Series. Dave discusses everything from his biggest takeaways, to lessons learned, overall project goals, lifestyle changes, and the importance of effectively auto-regulating your own training program.
This interview gives you the chance to learn more about Andrey, his training techniques/philosophies that led him to great success, including his views on sport history/culture found in the US and Russia.
Your ability to recover is arguably one of the most misunderstood and undervalued aspects of strength and conditioning. As a goal oriented and driven lifter (possibly Type A too), avoid these common pitfalls.
You can vastly improve the effectiveness of your in-season programming by understanding submaximal maintenance training and programming flexibility, the use of concentric-only exercises, and high-rep work for recovery.
